You’ve heard it before, and you’ll hear it again – what you eat can affect your blood pressure. Now there’s an additional study to support this claim. Recent studies proved that by adding seven to 19 grams of fiber in a daily diet would lead to a reduction in both systolic and diastolic blood pressure (the top and bottom figures, repespectively, in a blood pressure reading). After performing a comprehensive analysis of data from 25 clinical trials, the research lead to one strong conclusion – adding fiber to a person’s diet has a health effect on their blood pressure.

In fact, nutritional guidelines recommend more fiber than what was indicated in the said study. The recommended amount is 20 to 35 grams of fiber a day. By eating seeds, legumes, vegetables, fruits, cerials and whole grain breads, all of which are high-fiber foods, you are sure to live a life free from the risks of high blood pressure.